CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty bar) 4 Hang Muscle Snatches (empty bar) 3 Power Snatches (empty bar) 5 Roll...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Prep Heavy Single Deadlifts (10:00) 3. Workout Prep 2 sets: 10ft Sandbag...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Biscayne Bay (Time) Freedom (RX’d) 30/24 Calorie Air Bike 40 Wall Balls (14/10) 30 Wall Balls (20/14) 20 Wall Balls (30/20)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Power Clean + Push Jerk 10×5 With an ongoing clock: Minute 0-10: Every minute on the minute for 10 minutes: 5 Power Clean and Push Jerks Use a lightweight that can be cycled smoothly for 5 Touch and Go reps. Rest...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout South Beach (3 Rounds for time) Freedom (RX’d) 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1:00- 20 Chest to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/25) 50ft Walking Lunge (KG conv: KB 15/10) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run Independence 3 sets 200m Run...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Meredith Blake (Time) Freedom (RX’d) 21-15-9 Devil press (35s/25s) 42-30-18 Pull Ups Independence 21-15-9 Devil press (25s/15s) 30-24-18 Pull Ups Liberty 21-15-9 Dumbbell Clean and Jerks (light) 30-24-18 Rings Rows Target time: 7-9 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min tricep...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 4×10 Shoulder Press (build up to moderate weight) * Rest 60-90 seconds between sets Workout “Honey, you’ve never looked better” (Time) Freedom (RX’d) For time: 50/40 Calorie Air Bike 15 Wall Walks 50/40 Calorie Air Bike Independence For time: 40/32 Calorie Air Bike 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “I have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX’d) 14:00 AMRAP 14/11 Calorie Row 14 Deadlifts (155/105) 28 Crossovers Independence 14:00 AMRAP 12/10 Calorie Row 12 Deadlifts (135/95) 18 Crossovers (OR 36 Double Unders) Liberty 14:00 AMRAP 10/8 Calorie Row 10 Dumbbell...Read More